Stop Panic Attacks In Their Tracks With These Amazing Tips
It can he hard to deal with panic attacks. This condition makes life harder for anyone who suffers from it and leaves the sufferer feeling helpless. Nothing could be further from the truth! Read this article to find out how you can take action and find an efficient treatment. Try to look at what is happening to you during a panic attack and focus on reality. Either speak out loud or grab a pen and paper and start to clinically describe the situation at hand. Don't look at anything that is fear-related as it's probably not real anyway. Just focus on your body. A basic step to stopping your panic attack is realizing how you are breathing and what it is doing to you.
If your breathing it rapid, you can exercise control over the attack through slowing it down. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. Deep breathing can be a very effective way to assert control. Work through your panic attack by disempowering it. Remind yourself over and over again that the attacks have never hurt you and don't have the ability to do so. Tell yourself that you know what it is and know that it will pass. Remember that it is only sensations you are feeling, that sensations are harmless, and that you have the power to overcome them at will. Some people experience panic attacks while driving or riding in a car.
Should this happen to you, opening the car windows a bit for some fresh air on your face should help. If it's summertime, crank the air conditioning for a bit which should cool your head and calm your nerves. If you are flying, open the overhead fan all the way to cool yourself and calm down. Consider imagining yourself as a boxer when you have a panic attack. Create a monster in front of you that is made up of all your bad feelings and stress. Now, beat the heck out of him. Knock off his arms, legs, eyes, antennae, and every part of his body until he's nothing but a lump of goo on the ground. A great way to keep track of your panic attacks is through an emotion journal.
Write down how you feel, your physical reactions, how long it's been since your last attack and how long it lasts. If you ever feel like this panic attack is different and it's going to be your last, check the journal! I bet it's not different at all. If you get panic attacks you should learn some diversion tactics to help keep your mind a little occupied and off of the topics that get you stressed. One tactic that you can try is to count down from a hundred really quickly or to do math problems in your head. This will occupy your mind. One way to help relax your mind and your body is to listen to your favorite music very loudly and sing along. This will help you relax and occupies your mind. Additionally, singing a melody that you are particularly fond of loudly will make you a bit happier in time. Panic attacks feel different for each person, to know if you suffer from them, here are some common panic attack symptoms: hyperventilation, dizziness, heightened or irrational fear, chest pain, an erratic heartbeat, rising heat in your face, impaired vision, and tingling in your extremities.
While each person experiences panic in a different way, knowing the signs of an oncoming attack can help you to prepare yourself. When you begin to feel anxiety, make sure that you do something. Turn on the TV or start writing in a journal. Do not just sit there and let your symptoms get the best of you. When in doubt, do something to occupy your mind to you can relax a bit. When experiencing a panic attack, do not fight the feelings of anxiety. Understand that when you fight against the natural flow of a panic attack you will only make the situation worse. Ride through the feelings and allow them to subside naturally and the attack will end sooner.
This can be difficult to do but with practice you will find it easier. Create a daily schedule that includes even minor elements of your routine such as brushing your teeth. You can estimate the length of time each task will take and figure it up on your schedule. This will allow you to know what your day will include and be prepared for it before it happens. Watch your anxiety levels as if you're a third party. Be clinical in your assessment and try to learn from what you're seeing. Look at how your body is affected, each part one by one, and how your mind is creating the situation. Break it up as if it's a science project and determine the cause and effect. If you are a user of marijuana and want have less panic attacks, you need to stop ingesting it.
Marijuana is known to produce feelings of paranoia and many users have noted they experience panic attacks frequently. Marijuana can stay in your system for over 30 days so you need to stop now. Birds of a feather flock together, and this can be true about people with anxiety issues. Try to stick with positive, upbeat people who already know how to tackle their problems and instead focus on being happy and you'll find you have less to worry about and your panic attacks will become less frequent. Dehydration is a key component to panic attacks, so make sure to drink lots of water every day, all day. During a panic attack your muscles will require more oxygen as a result of the flight or fight response your body is experiencing, so drink even more water (H2O - the "O" is for oxygen!) to keep your muscles fed. Many things can help you get rid of panic attacks. You may have to spend some time finding the approach that is best for you, but in the end, you will find relief. Keep these tips in mind to form your plan that will solve your panic attacks for good.